Quick and rusty disclaimer – YHC hasn’t Q’d in a while
No COP jumped right to Thang:
Quick warm-up mosey to picnic area in front of school.
3 exercises – 4 times thru on YHC count – 2 rounds – kept us busy for a while
First Group:
Split leg squats with rear leg on bench x 10 Right and Left
Dips x 10
Decline Merkins x 10
Cycle thru 4 times.
Second Group:
Raised leg single leg squat – foot on bench x 10 Right and Left
Skull Crushers x 10
Crucible Merkins x 10
Cycle thru 4 times
Enough of YHC calling cadence – mosey down to far end of football field in front of last stairwell in parking deck.
Can’t post at Catholic without pulling in the parking deck
Run to top of first stairwell and back to railing at end of field and do 15 inverted pull-ups
Run to top of second stairwell and back – 15 inverted pull-ups
Run to top of 3rd stairwell and back – 15 inverted pull-ups
Flutters until 6 is in.
Mosey to bottom of first ramp in parking deck
AYG to top of first short wrap. Lunge walk flat back to stairwell. Mosey back to launch.
6MOM
50 flutters in cadence.
Was finished but Chelms felt short changes so
10 burpees oyo
Finished
NMM
Thank you Mr. Bean (missed you today) and Frehley’s for inviting me to Q – love this site and great idea for a new workout.
Great group today crushing a tough workout – YHC is pretty sure everyone thought about me with kind thoughts later in the day – DOMS sucks
YHC kept form opinion’s mostly to self today – but did attempt to control temp some during the work set at the picnic area – but all the pax were working hard today.
Evidently Chelms though YHC’s weinke was too short and decided to do some extra work – resulting in the extra 10 burpees oyo – that was a gift to Chelms.
As always, its an honor and privilege to lead an F3 workout and it was an honor to lead these men today. Thanks for following YHC thru the gloom this am.
That’s it
Champagne out
Announcements:
BoutTime’s son Jennings is home and they are heading to Memphis for 4 months for the bone marrow transplant – continue to pray. Will be there for 4 months.
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